Comparing Nutrients in 500 calories Blanched Almonds VS Soy Flour

Weight per 500 calories

• Blanched Almonds: 84.7g
• Soy Flour: 115g

Blanched Almonds have 1.4 times more energy per 100g than Soy Flour. It has very high energy density when compared to other foods. Raw Full-fat Soy Flour having very high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Flour	33%	40%	27%

Macro Nutrients

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	12% 8.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	29% 11g	38g per day for Men 19-50 years
Protein	32.4% 18g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	31% 4.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.2% 80.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	20% 200mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	374% 3.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.7% 2.78mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	804% 362μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	81.3% 569mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	85.2% 2897mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	15.7% 8.64μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.16% 5.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Soy Flour:

• Blanched Almonds have 9 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 4.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 6.9 times more Vitamin B5, 5.4 times more Vitamin B6, 9.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Soy Flour:

• Raw Full-fat Soy Flour contains 3.9 times more Copper, 2.6 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 5.2 times more Potassium, 3.2 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 1.9 times more Fat than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 468.3 times more Omega 3, 2.3 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Energy, Saturated Fat and Omega 6 per 500 kcal.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.